BRYNLEY'S GYM PROGRAM

BRYNLEY'S GYM PROGRAM

28 Seasons

Brynley is taking you through 4 weeks of gym workouts! She will be walking you through your form, the machines and number of reps to do.

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BRYNLEY'S GYM PROGRAM
  • FINISHER CIRCUIT

    Episode 1

    Circuit: (45 second work / 20 second rest) 2x
    -Alternating Rev. Lunge Pulses
    -Fire Hydrants
    - “
    - Bear crawl ins
    - Candle stick leg lifts
    - Glute Bridge Hold

  • LEG PRESS (4X12)

    Episode 2

    Find a weight that challenges you, but allows you to keep proper form. Engage your core, slowly drop into a squat, keeping your core engaged & push through your heels. Make sure not to fully lock out your legs.

    Weight Recommendations:

    Beginner: 10-20lbs on each side
    Intermediate: 25-55lb plates...

  • SUPERSET: THRUSTERS + HYPEREXTENSION

    Episode 3

    Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!

    Weight Recommendations:

    Beginner: 5-10lbs
    Intermediate: 12-25lbs
    Advanced: 30-65+ lbs

  • W2/D6: WARMUP

    Episode 4

  • BARBELL BENT OVER ROW (4X10)

    Episode 5

    Use a Barbell with moderate weight, as you lower, hinge your hips keeping a neutral spine, engage your core & pull the bar back up to standing position.

    Weight Recommendations:

    Beginner: Try just the bar first or dumbbells
    Intermediate: 10-25lb plates on each side of the barbell
    Advanced: 30-55...

  • LAT PULL DOWN (4X10)

    Episode 6

    Grab the bar with your palms facing forward, as you pull, slightly lean back to pull the bar into your chest & make sure to engage your lats & your core throughout the movement!

    Weight Recommendations:

    Beginner: 5-20lbs
    Intermediate: 25-45lbs
    Advanced: 50-90+ lbs